3 Delicious Plant-Based Burgers to Make at Home

Meat diets are shown to increase the chances of cancer, diabetes and hormone imbalance, whereas plant-based diets help to give you more energy, look better, and feel better in every way! Hence, the demand for well-made meat alternatives is on a steep incline.

So today I’ve chosen 3 delicious ideas for you to try the next time you’re craving and want to eat at home or even entertain friends at a dinner party.

Sweet Potato and Black Bean Burger - Serves 6

Ingredients:

• 1 Large Sweet Potato
• 2 400g cans black beans, rinsed and drained
• ½ cup quick-cooking oats
• ¼ cup chopped onion
• 1 tablespoon Dijon mustard
• 1 teaspoon ground cumin
• ¼ teaspoon freshly grated ginger
• ¼ teaspoon salt
• 1 pinch ground cinnamon

Steps:

1. Peel the sweet potato and place it in a large bowl, along with the black beans and mash them together using a fork or whisk. Add oats, mustard, onions, ginger, cumin, salt and cinnamon and mix thoroughly. Shape the mixture into patties and place them on the baking sheet.
2. Bake them in the oven for around 8 minutes on either side, until they’re cooked through and  crisp on the outside.
3. Serve!

Beetroot Veggie Burger - Serves 10

Ingredients:

• 2 ½ cooked, mashed sweet potatoes
• 3 tablespoons quinoa, cooked and cooled
• ¾ cup seed and nut mix
• 1 large golden beet, grated
• 1 red beet, grated
• ½ cup whole wheat flour
• ½ cup whole wheat breadcrumbs
• ¼ cup and 1 tablespoon and 1 teaspoons olive oil
• ½ red onion, minced
• ¼ cup and 1 tablespoon parsley, minced
• 3 tablespoons tamari
• 1 tablespoon sea salt
• 4 cloves garlic, minced
• ½ teaspoon red pepper flakes

Steps:

1. Preheat the oven to 175°C and grease a baking sheet.
2. Put mashed sweet potatoes, beetroots, seed mix, quinoa, breadcrumbs, oil, cooked onions, parsley, garlic, and red pepper flakes in a large bowl and mix thoroughly.
3. Divide and shape the mixture into 10 patties, then place them on the baking sheet.
4. Bake in the oven until they turn golden brown, for around 10 minutes on each side.
5. Serve!

The Ultimate All Rounder - Serves 8

Ingredients:

• 1 (400g) can chickpeas, drained and mashed
• 8 fresh basil leaves, chopped
• ¼ cup oat bran
• ¼ cup quick-cooking oats
• 1 cup cooked brown rice
• 1 (14 ounce) package firm tofu
• ¼ cup and 1 tablespoon Korean barbeque sauce
• ½ teaspoon salt
• ½ teaspoon ground black pepper
• ¾ teaspoon garlic powder
• ¾ teaspoon dried sage
• 2 teaspoons vegetable oil

Steps:

1. Mix the mashed chickpeas with basil in a large bowl. Add oat bran, oats and cooked rice, and mix again. It will be dry for the moment.
2. In another bowl, hand-mash the tofu to squeeze out as much liquid as possible. Drain the water and repeat until there’s hardly any moisture left, though a bit is fine. Add barbeque sauce and stir to coat the tofu.
3. Add the tofu to the chickpea mix along with salt, pepper, garlic powder and sage. Mix thoroughly, then shape the mixture into patties.
4. Fry them in a pan with hot oil for around 5 minutes on each side.
5. Serve and enjoy while you sign up now!

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